• 42
    Days
    Plan overview
    Christine Salus

    Description

    Christine Salus returned from a month-long trip to India and created this plan to get herself back into shape. This 6-week program consists of fresh new workout routines each day so you never get bored. Users can see Christine transform her own body from week to week as she takes her followers along for the ride, one day at a time. The program is a combination of HIIT (high-intensity interval training) mixed with traditional strength training incorporating weights. The equipment required for this plan includes: heavy dumbbells or kettlebells (Christine uses 20lbs), medium dumbbells (she uses 10lbs), light dumbbells (she uses 8lbs), sliders (plastic lids from a salad container), a stability ball, and a chair/bench. As always, you must consult your physician before starting workouts on Resoltz.

    Time

    Avg. 41 mins / workout

    Schedule

    5 workouts / week

    Equipment

    • light, medium, and heavy dumbbells
    • stability ball
    • chair or bench
    • sliders

    Difficulty

    hard

Description

Day 1 starts with a 20-minute HIIT workout, consisting of 5 intervals (50 seconds of work and 10 seconds of rest). Repeat the entire routine four times.

TAGS

  • total body

Difficulty

Hard

Description

Day 2 of Week 1 is a 44-minute workout in 3 sections. The first section is 12-minutes in length and is cardio-focused consisting of 6 exercises (50 seconds work, 10 seconds rest) repeated twice. The second section is strength-focused and is 20 minutes long, consisting of 5 exercises repeated 4 times (50 seconds work, 10 seconds rest). The third section is cardio focused again but different exercises from the first section. It's 12 minutes long with 6 exercises (50 seconds work, 10 seconds rest) repeated twice.

TAGS

  • cardio
  • strength

Difficulty

Hard

Description

Day 3 of week 1 is a strength workout with weights focusing on the entire body. Go at your own pace and take breaks as needed.

TAGS

  • total body

Difficulty

Hard

Description

Day 4 of week 1 is a 30-minute cardio and strength workout, consisting of 15 different exercises (50 seconds on, and 10 seconds rest) with the routine repeated twice. This workout is high impact. You'll need sliders, weights, and a chair/box. Tip: Create sliders by using the lids of a plastic salad box, which works great on carpet. For hardwood floors, a towel or old t-shirt works great.

TAGS

  • total body
  • cardio

Difficulty

Hard

Description

Day 5 of Week 1 is a 30-minute workout, consisting of a 20-minute HIIT section (7 exercises repeated 3 times) followed by a 9-minute abs section (3 exercises repeated 3 times). No weights required, but you'll need some sliders.

TAGS

  • core
  • abs

Difficulty

Hard

Description

Day 1 of Week 2 is a 24-minute HIIT workout, consisting of 8 different exercises (50 second of work, and 10 seconds of rest), repeating the routine 3 times. This routine requires a heavy dumbbell or kettlebell (Christine uses 20lbs), and some sliders.

TAGS

  • cardio
  • hiit

Difficulty

Hard

Description

Day 2 of Week 2 starts with an 8-minute HIIT cardio section, followed by a 10-minute strength section, the next section is both strength and cardio (one-legged squats and 100 high knees) x3 rounds, then back to the beginning for another 8-minute cardio section, followed by 10-minutes of strength. You'll feel really good after completing this workout. You'll need a chair, a heavy kettlebell or dumbbell (she uses 20lbs), and then a set of light/medium dumbbells (she uses 8lbs).

TAGS

  • strength
  • cardio

Difficulty

Hard

Description

Day 3 of Week 2 is full body strength exercise, consisting of 3 circuits using weights.

TAGS

  • strength

Difficulty

Hard

Description

Day 4 of Week 2 is a 3 part workout. The first two sections are 12 minutes each, consisting of 4 exercises (50 seconds on, and 10 seconds rest), repeated 3 times per section. The final section is a burpee and squat-walk finisher: starting with 10 burpees, followed by some squat-walks, then 9 burpees followed by more squat walks, and so on all the way until 0 zero burpees. Equipment required: a heavy weight (Christine uses a 20lbs dumbbell or kettlebell) and a set of lighter weights (Christine uses 9lbs dumbbells).

TAGS

  • cardio
  • strength

Difficulty

Hard

Description

Day 5 of Week 2 contains 2 sections: 21-minute HIIT section (7 exercises, 50 seconds work, 10 seconds rest, repeated 3 times) and a core bonus workout at the end. Equipment required: sliders, chair or bench, and a heavy dumbbell or kettlebell (Christine uses 20lbs).

TAGS

  • core
  • hiit
  • totalbody

Difficulty

Hard

Description

Day 1 of Week 3 is a 24-minute workout consisting of 8 exercises (50 seconds of work, and 10 seconds rest) repeating 3 times. Christine uses 12lb dumbbells, sliders, a chair or bench.

TAGS

  • cardio
  • hiit

Difficulty

Hard

Description

Day 2 of Week 3 consists of 3 sections. The first section is 12-minutes long with 4 exercises (50 seconds on, 10 seconds rest) repeating 3 times. The second section is 6 exercises with 30-second intervals and 10 seconds rest, repeating 3 times. The final section is rep-based and is designed to take 15 minutes. Equipment required: heavy dumbbell or kettlebell (Christine uses 20lbs), light dumbbells (Christine uses 8lbs), medium dumbbells (Christine uses 12lbs), chair or bench for step ups, and a pillow or stability ball.

TAGS

  • strength
  • total body

Difficulty

Hard

Description

Day 3 of Week 3 is a strength workout using medium dumbbells, heavy dumbbells, and a chair.

TAGS

  • strength

Difficulty

Hard

Description

Day 4 of Week 3 has two sections. The first part is 24 minutes consisting of 8 exercises (50 seconds work, 10 seconds rest), repeated 3 times. The second section is a full body finisher designed to take 10-15 minutes. Equipment required: Heavy dumbbells (Christine uses 20lbs), a light set of dumbbells for shoulder raises (Christine uses 8lbs), and a chair or bench for step ups.

TAGS

  • cardio
  • strength

Difficulty

Hard

Description

Day 3 of Week 5 is the final workout of the week. The workout has 3 sections. The first 12-minute section consists of 30-second intervals with 10 seconds rest (6 exercises repeated 3 times). Sections 2 consists of 4 exercises repeated 3 times (50 seconds work, 10 seconds rest). The final section is a core-focused finisher with crab walks, leg raises, and other goodies. Equipment required: Heavy dumbbells (Christine uses 20lbs), medium dumbbells (Christine uses 12lbs), and a box for box jumps or do squat jumps instead.

TAGS

  • cardio
  • core

Difficulty

Hard

Description

Day of 1 of Week 4 has two sections. The first section is a 24-minute HIIT workout consisting of 8 exercises (50 seconds work, 10 seconds rest), repeated 3 times. The seconds section is a finisher consisting of 20 reps of squat-jump-pushups. Equipment required: Heavy dumbbell (Christine uses 20lbs), and sliders.

TAGS

  • hiit
  • cardio

Difficulty

Hard

Description

Day 2 of Week 4 has 3 sections. Section 1 is 10 minutes long with 30-second intervals. Section 2 is also 10 minutes long but with 50-second intervals. Both sections are repeated, then the final section is a finisher that takes a few minutes. Equipment required: Heavy dumbbell (Christine uses 40lbs), 20lbs kettlebell, and a chair.

TAGS

  • hiit
  • cardio

Difficulty

Hard

Description

Day 3 of Week 4 is a weightlifting workout. This workout requires heavy. medium, and light weights. A stability ball is also required but sliders can be used instead. It's okay to pause the video to finish each set.

TAGS

  • strength

Difficulty

Hard

Description

Day 4 of Week 4 is a time challenge. There are 8 exercises and the goal is to get through them as quickly as possible. Go at your own pace. Equipment Requirement: Heavy dumbbell (Christine uses 20lbs), chair for dips, and sliders.

TAGS

  • time challenge
  • hiit

Difficulty

Hard

Description

Day 5 of Week 4 has two sections. A 24-minute HIIT section with 6 exercises (50 seconds on, 10 seconds rest), repeated 4 times. Followed by an 8-minute core focus consisting of 4 exercises, repeated twice. Equipment required: light dumbbells (Christine uses 10lbs), chair or bench for hip raises.

TAGS

  • hiit

Difficulty

Hard

Description

Day 1 of Week 5 is a 24-minute HIIT workout with a full body finisher (burpees and switch lunges). There are 2 HIIT sections, which are 12 minutes long. Each section consists of 4 exercises (50 seconds work, 10 seconds rest) repeated 3 times. The only equipment required is a chair and sliders.

TAGS

  • bodyweight

Difficulty

Hard

Description

Day 2 of Week 5 has 3 sections. The first section is a 28-minute HIIT section consisting of 7 exercises repeated 4 times (50 seconds work, 10 seconds rest). The second section is a 12-minute HIIT section consisting of 6 exercises (30 seconds work, 10 seconds rest) repeated 3 times. Followed by a rep-based finisher. Required equipment: Heavy dumbbell (Christine uses 20lbs), Medium dumbbells (Christine uses 10lbs), a chair or box for box jumps (or squat jumps).

TAGS

  • hiit

Difficulty

Hard

Description

Day 3 of Week 5 is a strength workout using light, medium, and heavy weights.

TAGS

  • totalbody

Difficulty

Hard

Description

Day 4 of Week 5 is a 30-minute HIIT workout consisting of 15 exercises repeated twice (50 seconds on, 10 seconds rest). Equipment required: Stability ball or pillow, heavy weights (Christine uses 20lbs), a chair, and sliders.

TAGS

  • hiit

Difficulty

Hard

Description

Day 5 of Week 5 has 2 sections. The first part is a 24-minute HIIT section consisting of 8 exercises repeated 3 times (50 seconds work, 10 seconds rest). The second section is a core bonus, which is rep-based. Required equipment: Heavy dumbbell (Christine uses 20lbs), bench or coffee table to support the shoulders during hip thrusts.

TAGS

  • hiit

Difficulty

Hard

Description

Day 1 of Week 6 has two sections, 18 minutes each (6 exercises repeated 3 times). Equipment Required: sliders and heavy dumbbells.

TAGS

  • hiit

Difficulty

Hard

Description

Day 2 of Week 6 consists of 4 sections. The first 3 sections are 15-minute interval segments. Followed by burpee and squat-walk finishers, starting with 10 burpees, then 9 burpees, and so on until zero. Equipment Required: sliders, heavy dumbells (Christine uses 20lbs), chair, stability ball or bicycle abs instead.

TAGS

  • burpees
  • hiit

Difficulty

Hard

Description

Day 3 of Week 6 is the final strength workout of the program. The workout requires light. medium, and heavy dumbells.

TAGS

  • strength

Difficulty

Hard

Description

Day 4 of Week 6 is a time challenge consisting of two sections. The first part has 9 exercises, repeated 3 times. The second part is the finisher, which has 2 exercises repeated 3 times. Required Equipment: Heavy dumbbells (Christine uses 20lbs), lighter dumbbells (Christine uses 8lbs, and a chair.

TAGS

  • time challenge

Difficulty

Hard

Description

Day 5 of Week 6 is the final workout in the program. There are 2 HIIT sections and 1 strength section. The first HIIT section consists of a 12-minute interval segment, followed by the strength section. Then the second HIIT section which is 11 minutes long followed by the strength section. Repeat the 4 sections. Required Equipment: Heavy dumbbell (Christine uses 20lbs), light dumbbell (Christine uses 8lbs), chair or coffee table

TAGS

  • hiit
  • stength

Difficulty

Hard

Instructor

Christine salus

Fitness Trainer

A vegan workout machine with a sweet spot for HIIT exercises using a mixture of bodyweight and dumbbells


Profile

Trainer stats

Videos: 51
Plans: 3
Followers: 98